B.T. Training Log

[B.T.]

Little history:

I am 5'11. I weigh about 177 lbs.

I have always been physically active with sports (tennis, basketball) and mostly body weight training. I have lifted weights during my early twenties however, that was mostly based on (with the benefit of hindsight) questionable bro-science in an era without internet.

Fastforward. I am 38. I recently came across SS and have decided to give it a go.
5 weeks ago, my SRM for ATG squat was about 180 lbs. I have been barbell training since then (squat, deadlift, press and bench once a week). Last friday i saw my squat going up to 270 lbs. This is pretty encouraging. I want to see how far i can go.

I will post my training log here going forward.

[B.T.]

11 June 2013:

Warm-up: squat 135 1x15

Press:
45 1x10
112.5 1x6
123.75 1x3
135 2x2

Bench:
135 1x10
202.5 1x3
225 2x2

I was struggling a bit at the bench. Trainer's suggestion is that I should consider splitting press and bench into different days.
Something to think about.

Next up is squats on Friday. I might squeeze in deadlift Thu early morning to get enough recovery before squats.

[B.T.]

13 June 2013:

Warm up: squat 135 2x15

Deadlift:
135 1x6
225 1x3
270 1x2
315 2x1

I experimented lifting barefoot this time. Felt pretty good. Anybody deadlifts or squats barefoot here? Would be keen to know your experience.

[B.T.]

14 June 2013:

Squats:
135 1x12
225 1x5
247 2x3
270 2x3

[B.T.]

17 June 2013:

Active recovery day.

Squats:
135 1 x 10
202 5 x 5

And some static stretching.

Flexibility is something i am going to tackle systematically. I have always ignored it. And the result is not a pleasant sight.

[B.T.]

18 June 2013:

Press
45 2x10
112 3x4
123 1x3
135 1x2

Bench
135 1x10
202 2x3
225 2x2

[B.T.]

21 Jun 2013:

Squats:
1x12x135
1x5x225
1x3x270
3x3x315

[B.T.]

A week's break due to business travels and inability to find a barbell in hotel gyms (!).


1 July 2013:

Squats:
1x10x135
5x5x225

Deadlift:
1x5x225
3x1x315

2 July 2013:

Press:
1x10x45
1x6x90
3x3x135

Bench:
1x10x135
1x4x180
2x3x225

[B.T.]

Ribcage cartilage injury. Out for 2 weeks minimum.